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Charlie Livermore’s 2024 ESR training plan

Charlie Livermore talks during orientation for the 2022 Empire State Ride

The Empire State Ride is lucky to have the support of professional-level cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.

The Training Plans

Hi, everyone. Coach Charlie here.

I’m happy to announce that the 2024 ESR Training Plans are now available.

As a coach, I’ve been challenged to provide the right advice for a wide a range of riders. The training load necessary for an advanced rider is too much for a beginner and the correct dose for a beginner will not help an advanced rider. To make it easy, I divided the ESR rider community into categories and created three versions of the training plan.

Advanced Training Plan

The advanced rider plan is designed for cyclists who ride all year around, and cycling is their primary sport. These cyclists can easily tackle the distance of the ESR. Their goal might be to ride the 540 miles at the highest average speed they can achieve every day or use the training stimulus of a big volume week to prepare for another event goal. The average speed of this group is generally 18-20 MPH.

Intermediate Training Plan

The intermediate rider plan is also designed for cyclists who ride all year around. These riders won’t have a problem tackling the distance, but it will be a significant challenge. The average speed of this group is generally 14-16 MPH.

Beginner Training Plan

This group consists of riders who are either brand new to cycling or start training in the spring and summer months just to prepare for the ESR. Average speed of this group is generally 10-12 MPH.

The biggest difference in these plans is the start date and the length. For beginners, I stayed with the original 22-week plan since most of those in this category don’t have an indoor training option and can’t ride outside until spring due to weather conditions. The intermediate and advanced plans assume you have an indoor training setup or can ride outdoors.

Before you begin, familiarize yourself with the terms below. Understanding your rate of perceived exertion (RPE) and breathing rate are especially important to ensure you’re working at the correct intensity. Read more about how about how to follow the ESR training plan below.

Whether this will be your first ESR or you are an experienced multi-day event rider, you’ll benefit from following one of the structured training plans.

Preparing your body for the challenge of riding 500+ miles isn’t just about riding more. You’ll achieve a better level of preparedness with quality training over quantity. Anyone can do the Empire State Ride; even a time-crunched athlete can feel confident at the start line if they train right.

Start every workout with a warm-up.

Warm-ups can vary, but you want to do at least 15 minutes of conversational pace riding before you start any high-intensity-interval workout. Focus on the execution of the intervals rather than time. After you warm up and complete the intervals, complete the remaining prescribed time of the at an easy endurance pace. Workouts will be listed with a total duration that is longer than the total time of the actual intervals to account for this. 

I prescribed all workout intensities based on Rate of Perceived Exertion (RPE), a measure of workload to determine how hard you feel you are exercising. In a training setting, the RPE scale is from 1-10 (1 being no exertion and 10 being a maximum effort). Each workout in the training plan has an RPE associated with it to help guide you to the prescribed intensity. Below, Table 7.1 Workouts, RPE and Breathing Rate lays out what you’re trying to accomplish with each workout to understand the scale.

Chart of terms

Recovery Miles (RM)

Recovery miles need to be very easy to allow you to recover from previous workouts. They’ll range anywhere from 40 – 60 minutes and should be substantially easier than endurance miles. It should be 2-3 on an RPE scale and have a frequency of 2-3 times per week.

Endurance Miles (EM)

Much of your riding time will consist of endurance miles. Many people refer to this as their forever pace, but it’s also the time around your interval sets. These rides should be a 4-5 on the RPE scale and range from 90 minutes to 6+ hours. Your speed will vary with hills but remember to keep your rate of perceived exertion (RPE) the same. Going uphill at the same speed requires more work, which can turn your endurance miles into steady state quickly.

Tempo (T)

Tempo workouts are faster than endurance miles but not all out (at your “lactate threshold”). These workouts help develop a stronger aerobic engine by maintaining an effort outside of your comfort zone. They should be a 6 on an RPE scale and range from 15 – 45 minutes for each interval. Be very careful that you don’t let your intensity level get into your lactate threshold. It’s easy to let it creep up, but faster doesn’t always mean better. You need to be able to sustain that pace for longer periods of time to get the best adaptation.

Steady State (SS)

Steady state workouts are probably the most well-known of these workouts. They’re an important part of training and very strenuous. They should be done at or slightly below your lactate threshold at an RPE of 7-8. These intervals are shorter than tempo because of the intensity involved. Each interval ranges from 8 to 20 minutes and has a 2-to-1 recovery ratio. A typical workout may look like 3×10 min with 5 minutes of active recovery between each interval.

Power Intervals (PI)

Power Intervals are short, extremely strenuous intervals that help develop your VO2max. They last 1 to 5 minutes at an RPE of 10. Warming up before these is even more important, so make sure to get in 15-30 minutes of conversational riding before you start the intervals. The recovery period is 1 to 1, so 1-minute intervals have 1 minute of active recovery.

Fast Pedaling (FP)

This workout should be performed on a relatively flat section of road or on an indoor trainer. The gearing should be light, with low pedal resistance. Begin slowly and increase your pedal speed, starting out with around 15 or 16 pedal revolutions per 10-second count. This equates to a cadence of 90 to 96 RPM. While staying in the saddle, increase your pedal speed, keeping your hips smooth with no rocking.

Concentrate on pulling through the bottom of the pedal stroke and over the top. After one minute of fast pedaling, you should be maintaining 18 to 20 pedal revolutions per 10-second count, or a cadence of 108 to 120 RPM for the entire amount of time prescribed for the workout. Your heart rate will climb while doing this workout, but don’t use it to judge your training intensity. It is important that you try to ride the entire length of the fast pedaling workout with as few interruptions as possible.

 Rest Between Intervals (RBI)

This is the rest time between each interval. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBI period.

Rest Between Sets (RBS)

This is the rest time between sets of intervals. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBS period.

Here is a typical steady state (SS) interval workout:

 60min w/ 3x6min (SS), 3min RBI

 All workouts start with the total time. In this case, it’s 60 minutes. Within the overall time, there is a specific interval set of three intervals. Each interval is 6 minutes long at the Steady State (SS) intensity and the rest between each 6’ interval RBI is 3’. The total amount of time of the interval set is 24’. So, what to do with the remaining 36’? Use some of the time before the interval set to warm up and ride the remaining time, less 5’, for a cooldown, at endurance miles (EM) intensity.

Interested in a personalized plan?

For those of you who are looking for a plan customized to your specific schedule and goals, contact me for a free coaching consultation at clivermore@trainright.com.

Coach Charlie: How to prepare your body for #ESR24 training

Coach charlie LIvermore on Mobility

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

All blogs by Charlie

The days are getting shorter and for many ESR riders, the outdoor riding season is coming to an end. Fall and winter are typically the best times to begin an off-the-bike program. This period of low to no riding is when you can switch your focus to preparing your body for 2024 ESR training.

The goals of an off-season preparation program are injury prevention, improved muscle recruitment patterns and improved efficiency on the bike. There are many approaches. For example:

  • Cross train with running
  • Cross country skiing
  • Hiking
  • Start a strength resistance/weight training program
  • Take yoga or pilates classes
  • Mobility training

I’m a firm believer that mobility is what we all need most for our long-term health and wellbeing. When you change the way you move and correct the imbalances caused by our modern habits, you will get better results for all other off-season options and the spring cycling season itself.

Mobility is defined as the active control of a joint. It is the combination of strength, flexibility and control. Mobility training involves conditioning or priming joints at their end range of motion which then expands the joint’s workspace and contributes to long-lasting changes.

Flexibility is defined as the passive control of a joint. Flexibility training or stretching creates temporary changes to the tissues. Flexibility is the muscle’s ability to passively lengthen. Flexibility, therefore, is a component of mobility, though mobility and flexibility are not interchangeable.

The great thing about mobility training is that you can do it at home with minimum to no equipment, and most sessions are in the 12 – 30 minute range.

Here are my two favorite programs that you can stream and follow at home.

FOUNDATION TRAINING (FT) :    https://ftstreaming.com/

TRS VIRTUAL MOBILITY COACH: https://thereadystate.com/trial/

Start moving right and have a great fall and winter season!

See you on the road,

Coach Charlie

Honoring a life through Empire State Ride: Jerry Lewandowski’s story

Jerry Lewandowski's Story

When you walk through the doors of the Lewandowksi household, you’ll be welcomed in with warmth and kindness — whether you’re a friend or stranger. If you need something to eat, Jerry Lewandowski, 53, will happily fire up the grill. If you need a place to stay, his two kids, Grace, 22, and Jerry Jr., 25, will grab extra blankets and make space for you, no questions asked.

 

In a big house in a quiet suburban neighborhood outside of Albany, the three Lewandowskis work hard to carry on the long-standing traditions started by Theresa Puleo-Lewandowski, a mother, wife and respected lawyer. Theresa was an advocate for what the family called “taking in the strays,” which means welcoming all who enter with open arms. Their home has long been synonymous with community for those who know them.

“We called it our extended family,” Grace said. “My brother went to school with a lot of kids from a lot of different countries. When they couldn't go home during the holidays, my mom would invite six of them over to stay in the guestroom and basement. She really put her all into it. We'd have Easter eggs, and she'd make them Easter baskets, even if they didn’t celebrate. She always made sure everybody felt included.”

Jerry, Jerry Jr, Grace, and Theresa Lewandowski stand in front of the mantle at their home. Context.
Lewandowski Mantle

Navigating Life After Loss

In recent years, the Lewandowski house has taken on a quieter atmosphere. Some things have remained the same: their three dogs running around the house, a dusty old bike with a Ride for Roswell bib hanging in the garage. But much has changed.

The mantle now holds a lifetime of keepsakes: beloved pictures, diplomas, a box of candy. In the middle, a wooden box rests with candles on either side. For the last two years, the flame they share has never been extinguished — not since the candles were first lit in honor of Theresa.

Two years after losing her life to stage IV colorectal cancer, Theresa continues to make an impact through the hearts of those who loved her most.

Theresa's Legacy

Theresa always sought to do right by other people. “Taking in the strays” was just one of the many ways she made a difference for others. She was a woman of strong morals, and fighting for what’s right was in her DNA since day one.

Theresa came into the world two months premature with underdeveloped lungs and a string of health complications. She wasn’t given a proper middle name because the doctors didn’t anticipate she’d survive. But she fought hard and made it — and then she moved on to fighting for others.

“She was phenomenal,” her husband, Jerry, said. “She really was. She was very understanding, very loving. I don’t know how she kept all the balls in the air and still maintained her career. Everything was for her family. And yet — she was able to maintain the professional, ethical lifestyle that she chose as a career.”

On the job as a trial litigator, Theresa’s poised demeanor and sharp, pitch-perfect arguments commanded the courtrooms she worked in. At home, Theresa listened intently to her kids, Jerry Jr. and Grace, and challenged them, without judgement or anger, to always think critically about their choices. Her strong moral compass and high ethical standards earned her respect among colleagues and awe among her family and friends.

"Everything was for her family. And yet — she was able to maintain the professional, ethical lifestyle that she chose as a career.”

Honoring Theresa by Fueling Cancer Research

Jerry and Grace Lewandowski with their dog, Monty

Now, the Lewandowskis are figuring out life in a new chapter without Theresa. Each family member copes differently — sometimes, they cope together; sometimes, they cope in quiet moments alone. For Jerry, coping also means picking up where Theresa left off.

 

Theresa was an avid runner, so Jerry stepped up and completed a half marathon. Theresa cycled and participated in the Ride for Roswell. She also strongly supported Roswell Park, a place where she felt comfortable and at ease during her cancer treatments.

 

“We flew all over the country trying to find different treatments for her cancer. I remember one time walking into Roswell Park. Theresa turns around and says, ‘You know, every time I walk in here, I feel like I’m home.’ And that meant the world to me, that she was comfortable there.”

 

When Jerry learned about Empire State Ride and discovered that the proceeds fuel cancer research at Roswell Park and around the globe, he knew he needed to take on the weeklong adventure for Theresa.

 

“They say, spend just one day with usAnd we did the one whole day with Roswell Park. Got there at like seven in the morning, and we didn’t leave until eight at night. We were going to go for other opinions, and she got done talking to the doctor, and she says, ‘Sign me up.’ And they opened up a trial to her and told her that they would accept her. And we got more time with Theresa because of that,” Jerry said. “I just want to give back as much as I can now.”

“We got more time with Theresa because of [Roswell Park]. I just want to give back as much as I can now.”

Tackling a 500+ Mile Biking Adventure of a Lifetime

Jerry Lewandowski rides his bike in an ESR jersey. Context

The day of orientation for #ESR22, Jerry Jr. and Grace drove their father to Wagner College.   

“It was like dropping your child off,” Grace recalls. “Everybody was crying. We were hoping he was going to make friends and have a good time. We were so nervous to drop him off. And then ….” she pauses. “Normally every day at home, he calls us five times a day. What are you doing? What are you doing? On that weeklong ride, WE were calling HIM. He was so happy. He left us alone for the week. He fit right in, and he loves it. And he now plans to do it every single year.”

For Jerry, the Empire State Ride is both an opportunity to honor Theresa and a chance to connect with people who understand what he’s going through. Many of the people on the road have experienced the loss of loved ones to cancer or have battled cancer themselves.

“It's really hard to explain the bond that you feel with other riders. But everybody needs a purpose. Might be somebody else's story. Might be your story. But it takes all of us to move the needle to help get the funds needed [for cancer research],” Jerry said. “She taught us that: Make a difference in somebody else’s life.”

To date, Jerry has raised more than $96,485 for the cause.


Join Jerry by donating today.

How to pack for a 500+ mile bike ride across New York State

Packing for ESR? Check out these tips.

Tackling a seven-day, 500+ mile cycling adventure takes preparation, and one of the best steps you can take to prepare for the Empire State Ride is to pack appropriately. When you register for this lifechanging ride, you receive a travel planner via email that includes all the details about the adventure you’re taking on. In that planner, you’ll find a list of items to pack and a few you can leave home.

Once you’ve reviewed the packing list, check out the tips below from our veteran riders for inspiration on other items you might need.

🚲 Terry Bourgeois

ESR founder Terry Bourgeois suggests packing:

  1. Flashlight for navigating camp
  2. Vitamins, focusing on magnesium and potassium supplements for recovery
  3. BioFreeze or a topical pain-relieving product
  4. Earplugs to use in the tent
  5. Desitin for skin irritation
Terry speaks into a microphone in an ESR shirt during the weeklong adventure. Filler content.

🚲 Maria Thor

Seven-year rider Maria Thor is always prepared with:

  1. Performance bars
  2. Packs of nuts
  3. Pedialyte for hydration
  4. Toilet paper with a plastic bag for use in between rest stops
  5. Tube, co2 cartridge and bike tool

🚲 Joyce Ohm

Five-year veteran rider Joyce Ohm can’t leave home without:

  1. Gallon Ziplock plastic bags – she packs her kits (jersey, bibs, sports bra, socks) in plastic bags for each day, with clothes for the evening, as well. Dirty clothes go back in the plastic bags. If it rains, suitcases can get wet, and the bags protect her clothing from rain.
  2. Lightweight, fitted sheet to cover the air mattress
  3. Battery-operated fan for the tent
  4. Recovery shakes and a reusable water bottle
  5. …. and most importantly: A sense of humor!
Dr. Joyce Ohm dons a white Roswell Park lab coat in an office setting. She weighs in on ESR impact.

As part of the $3,500 fundraising commitment, riders are provided with a tent, air mattress, camp chair and towel service each day. Each rider is allowed two medium-size bags, plus a sleeping bag and pillow that we transport each day. The weight of any single bag may not exceed 35 pounds. Pack strategically to have everything you need to enjoy the week! 

Jane Eshbaugh: Chasing the wind

How One Cyclist Seeks Adventure in the Face of Cancer

In the middle of winter in Ellicottville, NY, Jane Eshbaugh wakes at the crack of dawn. After a morning cup of coffee, she makes her way to Holiday Valley Ski Resort where she begins her ascent to the top of a nearby slope. At the peak, she’ll pause to take note of the temperature and surrounding conditions to later compile and share in a detailed ski report. In the meantime, she straps on her skis and carves her way down the slope through freshly fallen snow, a smile on her lips.   

This daily routine is one of joy for Jane, and one that’s been a near constant in her life for more than four decades. 

She’s built her life around skiing and the outdoors, from her career as Holiday Valley’s marketing director to countless ski trips and her marriage to Holiday Valley President and General Manager Dennis Eshbaugh. The couple has two daughters, Kate and Maggie, who both have thriving careers in the ski industry and a deep appreciation for adventure, just like their mom.

“Jane has given our kids the ability to see the world in a bigger manner, to enjoy every experience for the moment, to never lose track of the importance of making the best of what you have in front of you and appreciating what you have,” Dennis says.

Though Jane’s now (semi) retired from her 41-year career as Holiday Valley’s marketing director, she still embraces the ski lifestyle and stays involved in day-to-day operations. When the weather warms up and ski season ends, Jane finds other ways to get active outdoors, including biking, sailing, swimming and running. She’s participated in the Ride for Roswell for close to 20 years and the Empire State Ride, a seven-day adventure across New York State, for almost four years.

For Jane, it all comes down to the wind on her face. There’s just something about that feeling.

“Feeling the wind in my face is a little bit of a theme in my life. I definitely get it when I’m riding or skiing or hiking or doing anything outside. It’s just such a feeling of freedom. The wind in my face represents health, happiness and freedom,” Jane says.

That’s a feeling that Jane continues to chase, even in the face of some of life’s biggest challenges, including the biggest one she’s faced yet.

Jane’s Cancer Diagnosis

One year ago, Jane was training to ride her bike across the U.S. with her friend and fellow ESR rider, Bonnie. But Jane felt off during training. She made an appointment with her doctor and went through an ultrasound and other testing to pinpoint the issue. In early April, Jane received devastating news: She has stage IV pancreatic cancer.

In the wake of Jane’s diagnosis, her family rallied around her, each one taking on a different supporting role.

“When you first hear those words that someone you love has a tumor, has cancer, there is a numbness that overcomes you. There’s a disconnect and potential for despair,” Dennis says. “But very quickly, you make a decision that there’s a job to be done. And I think it is remarkable what we’ve been able to do as a family.”

Their daughter, Kate, became the investigator, diving into Jane’s treatment and prognosis to fully understand Jane’s options. Maggie became the “soul” of the family, nourishing and supporting her loved ones, and Dennis became the facilitator, the one who saw to it that everything that needed to be done got done

That freed up Jane to focus on what matters most: fighting for her life.

A portrait of Dennis Eshbaugh sitting in the living room in front of a camera
A portrait of Jane's husband, Dennis

“When you first hear those words that someone you love has a tumor, has cancer, there is a numbness that overcomes you. There's a disconnect and potential for despair. But very quickly, you make a decision that there's a job to be done. And I think it is remarkable what we've been able to do as a family.”

Jane’s Journey with Pancreatic Cancer

Jane stares at NYC from the Staten Island Ferry during ESR

“I have not cried ever since my diagnosis. I didn't even cry when the doctor told me that I had cancer or when I told Dennis or my kids. But I'm going to cry when I ring that Victory Bell.”

Jane’s advanced staging made her ineligible for surgery. With guidance from her family and her doctors at Roswell Park Comprehensive Cancer Center, she decided on an aggressive treatment plan that included chemotherapy. She also had genetic testing of her genes and genetic testing of her tumor, the latter of which showed that she had two actionable mutations that qualified her for immunotherapy.

Once Jane finished chemotherapy, she transitioned to immunotherapy treatments every three weeks. The difference between the two courses of treatment felt like night and day. With immunotherapy, Jane says she feels healthier and stronger overall compared to the highs and lows that come with chemotherapy. She’s able to do the activities that she loves, like training for this year’s Empire State Ride.

“Roswell Park to me means hope,” Jane says. “When I go there, a guy is playing the piano or the accordion or the guitar. People walk in, and they’re scared a lot of times when they come through the door. But then you see them realizing that this place is helping us to get better, especially when you hear them ring the bell.”

According to Dennis, Jane undertook her cancer diagnosis with determination, optimism and a strong will. She’s focused on always having a positive attitude, making the best of life at every step, despite the challenges.

“I have not cried ever since my diagnosis. I didn’t even cry when the doctor told me that I had cancer or when I told Dennis or my kids,” Jane says. “But I’m going to cry when I ring that Victory Bell.”

Setting an Example for Her Kids

A portrait of Kate sitting in the living room in front of a camera
Jane's daughter, Kate, (above) sends a special message to her mom

When Jane’s mother was battling breast cancer, Jane said she didn’t dwell on her pain but instead focused on being the best she could be. As Jane goes through her own treatment, she’s trying to emulate that mindset and pass it on to her own daughters. Her daughter, Kate, has this message for her mom:

“Mom, I want to tell you how inspiring you are to me. Throughout this journey, you have supported me as my mother, which is crazy because I'm the one who's supposed to be supporting you. But your ability to make the best of this and to keep living and to never give up, that's what keeps me going,” Kate says.

Fundraising to End Cancer

Jane is committed to riding in the Empire State Ride again this year, along with her husband Dennis and a crew of others on Team Holiday Valley. She’s excited for July and says she’s feeling great — so much so that she’s planning to ride the whole week. Last year, during chemotherapy treatments, she tag-teamed the adventure. Dennis drove the van while she rode, and they switched back and forth.

Since Jane’s diagnosis, her team has almost tripled in size, and team donations have continued to roll in. Jane is passionate about continuing to fundraise for cancer research so that one day there will be a cure for pancreatic cancer — and for the countless other types of cancer out there.  

“To end cancer is optimistic but doable. And every day, we get closer. One day it’s going to happen. Empire State Ride is one of those things that are going to help find that end to cancer.”

Until that day, Jane plans to continue living in the moment and making the most of every adventure.

“Being on my bike and doing the things I love to do, that’s who I am. And cancer doesn’t get to take that away from me,” she says.

Stay in the loop on #ESR23 for more on Jane's 500+ mile journey.

A group of ESR riders on the final day of ESR22. Jane is in the front row to the far left

Coach Charlie Livermore: Pedaling and Shifting 101

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

All blogs by Charlie

Coach Charlie Livermore on Pedaling.

This is a short version of a much longer talk on pedaling that Charlie will present at the ESR. The aim of this blog is to give you a simple technique you can practice to improve your pedaling efficiency.

For many of you training for the Empire State Ride, the outdoor riding season has finally arrived. The transition from indoor to outdoor riding adds the challenge of varying terrain, wind and group dynamics that require skills to manage well. Let’s look at what arguably are the most important skills that will make you a better cyclist: pedaling and shifting.

Pedaling.

Why is pedaling technique so important?

A line of ESR riders pedal together
Shows a close-up of an ESR rider's bike

Good pedaling efficiency results in getting the absolute most power from each revolution of your pedal stroke. Do it well, and youll produce more power for the same or less energy output.

Most amateur cyclists pump their legs down, in a style which results in spikesin torque, rather than a smooth, consistent application of power. Pedaling this way is all start-stop-start-stop. Rounding out your pedal stroke decreases torque spikes with each pedal revolution.

How do you pedal efficiently?

If you’ve had a good bike fit and are sitting optimally centered around the bottom bracket (seat height and for/aft position), you’ll be able to create full torque from 12 o’clock (top of the pedal stroke) to 7 o’clock (just past the bottom) with each leg. While your foot is traveling from 6 – 7 o’clock, the opposite leg takes over to create torque. It’s not full circles with each leg! Think a good smooth 1/2 circle with a well-timed handoff to the leg coming up around the back. The result is constant torque all the way around, all the time.

How can I spot inefficiency in my own pedaling?

Change up your cadence to highlight weaknesses. Say you ride naturally at 80 rotations per minute (RPM) — increase the cadence for a minute to around 100 rpm. If you are bouncing on the saddle, your pedal stroke is probably inefficient.

Similarly, try riding at a slow cadence, 50–60 RPM, and notice if the pedal stroke feels like a push-and-stop effort. If you’re constantly finding yourself re-engaging on the pedals, it means you disengaged from them. Disengaging results in a loss of speed and requires a re-engagement, which is the same as reaccelerating. Acceleration requires much more energy than keeping speed steady.

Shifting.

What's shifting all about?

Two ESR riders ride around New York City during ESR22.
An ESR rider cruises down the street.

The primary function of gears are to enable us to maintain a comfortable pedaling speed (cadence) regardless of the gradient or terrain. 

 

A high gear, sometimes referred to as a ‘big gear,’ is optimal when descending or riding at high speeds. The highest or biggest gear on a bicycle is achieved by combining the largest front chainring size with the smallest rear cog or sprocket. Vice versa, combining the smallest front chainring size with the largest rear sprocket size results in the lowest available gear, which will help you keep your desired cadence when the road points up.

 

Again, shifting is about pedaling efficiency. Having a much broader choice of gears for a given situation will allow you to apply torque smoothly around the pedal stroke. I recommend having the greatest gear ratio possible for ESR. I’ll be riding a compact crankset 50/32 with an 11–30 tooth cassette on my bike.

 

Since we are all proficient drivers, I like to use the car analogy to bring home a point. Just like a car, bicycles benefit from a low gear to accelerate from a standstill, or to climb a steep hill, and at the other end of the scale, a high gear helps you to achieve high speeds without over-revving.

 

Continuing with the car example, using too low a gear at high speed would result in high fuel consumption. The same is true of your body pedaling a bike. More gears means more scope to your pedaling technique by fine-tuning your cadence to suit the gradient or terrain, often resulting in a lower energy cost.

On Cadence.

A quick word on cadence. I don’t believe there’s a specific optimum cadence for everyone, but current theories suggest that you should aim to train yourself toward a higher cadence as it’s a more efficient use of energy – moving the stress more to your cardiovascular system. The best cadence is the one that produces the smoothest torque around the pedal stroke.

 

Bike Practice.

Those long easy weekend endurance rides can feel boring and tedious, but they are crucial for aerobic development. These are the best rides to practice your pedaling and shifting skills and the focus will help pass the time.

This blog post by Chris Carmichael, “6 Shifting Tips To Be A Faster Cyclist Today,” is a good read to continue your education on shifting. 

I’ll leave you with a final thought on shifting: Never be satisfied with the gear you’re in. Shift constantly to try to find a better one. In a 75-mile ride, it’s common to shift 500–750 times. Keep an active hand on your shifter the whole ride.

I’ll be presenting an in-depth talk on pedal stroke at the ESR this year. I hope to see you there!

 

In the meantime: Train Right!

Coach Charlie

How one woman is fighting back against cancer, for herself and others

Meet Caitlin Pietz: Volunteer for ESR and Breast Cancer Thriver

On a sunny day in February, Caitlin Pietz stood in front of a small metal bell as a stream of sunlight cascaded through the windows beside her. With her husband Mark at her side, she proudly gripped the chain that hung from the mouth of the bell. For a moment, she stared out at the faces of the loved ones who surrounded her, pausing to take in the scene. Then, she pulled the rope with palpable excitement. A smile spread across her lips as the lobby filled with a brassy jingle and cheering rang out. At that, a new chapter began. Caitlin had officially finished her treatment at Roswell Park Comprehensive Cancer Center.

Volunteering for a Cause that Aims to End Cancer

For Caitlin, ringing the Roswell Park Victory Bell brought new meaning to a movement she’s already been part of for many years — a movement to find new treatments for cancer and, ultimately, save more lives. She’s volunteered for numerous Roswell Park events through the years like the Ride for Roswell and IceCycle. Doing so was her way of honoring her father who passed away from cancer. Her husband, Mark, would ride in these events while Caitlin volunteered.   

In 2017, Mark decided to ride for three days in Empire State Ride, and Caitlin drove him to Weedsport. She stayed for dinner and sat in on the evening program, where she listened to a rider named David talk about his cancer journey. As it turned out, David’s cancer journey closely resembled that of Caitlin’s father, though David had survived and Caitlin’s father had not. After David’s speech, Caitlin gave him a big hug and shared her story. They soon became fast friends.

That serendipitous moment motivated Caitlin to really get involved with Empire State Ride. The next year, she signed on as a weeklong volunteer, making countless peanut butter and jelly sandwiches for the riders. If you ask her about this, she’ll give you a smirk and say that hers were the best sandwiches, because they were made with love. Of course, she had additional duties, too, like assisting with the evening program and making sure riders with special dietary needs had the fuel and hydration they needed. At the end of the week, she was exhausted but happier than ever.

“I thought, ‘This has been the most tiring but best week of my life.’ It was just so much fun,” Caitlin says. “They talk about the ESR family, and that is no joke. You really do become family with these people.”

Caitlin returned as an ESR volunteer again in 2019 and had planned to return again after the pandemic — until she heard the three words that no one ever wants to hear: 

You have cancer.

Caitlin’s Breast Cancer Diagnosis

Caitlin stands before a crowd after ringing the Roswell Park Victory Bell. Context.

Throughout Caitlin’s volunteer efforts, she never expected to be on the receiving end of her efforts to drive lifesaving cancer research. In 2022, however, Caitlin went to a routine mammogram the day after her 50th birthday. When her doctors sent her for additional testing, including mammograms, biopsies and MRIs, Caitlin knew something was up. Her doctors soon delivered the news that Caitlin had invasive ductal carcinoma, a type of breast cancer.

“That started a journey of 10 months,” Caitlin says. “Two surgeries, a lot of visits in between and then chemo and radiation. And I will say, the journey was tough but the staff at Roswell Park was amazing.”

Caitlin said that the staff at The 11 Day Power Play Resource Center helped her get oriented with the hospital and even walked her through a dry run of what to expect before chemo to make the actual treatment less nerve-racking.

“There was never a point when I didn’t have answers. Roswell Park … I just can’t imagine going any place else,” she says. “The journey wasn't fun — probably the worst 10 months in my life overall. But here I am, on the other side of it, thanks to Roswell; thanks to the amazing doctors and staff and nurses and aides and everybody who has given me a perfectly healthy prognosis going forward.”

Bringing her Volunteer Efforts Full Circle

Despite her struggles, Caitlin says the day she rang the Victory Bell was one of the most emotional and gratifying days of her life. She threw a big party at a restaurant after her bell ringing and about 45 of her closest friends showed up. Almost 80% of them were people she met on the road during Empire State Ride. Many were also in the crowd as the sound of victory rang out after her last treatment, including Dr. Joyce Ohm, Chair of Cancer Genetics and Genomics at Roswell Park and an ESR road warrior.

“I see riders every day and tell them, ‘Those dollars matter. Those $5, $10, $20 donations are going to turn into cures, and they’re going to save lives,” Dr. Ohm says, reflecting on her research efforts.

During the course of Caitlin’s treatment, she saw, firsthand, some of the advancements in treatment options available thanks to research funding raised through events like the Empire State Ride.

At Roswell Park, Caitlin had access to a test that allowed her doctors to personalize her treatment plan based on her genetics and specific type of cancer. This simple genetic test shows whether a patient with breast cancer will benefit from chemotherapy. Though Caitlin’s test showed she would need chemotherapy, an estimated 70% of patients with common forms of breast cancer may not need it as part of their treatment plan.

“Every day during Empire State Ride, we realize why we're all doing this, and it is to raise money to find new treatments for cancer, new research dollars,” Caitlin says.

Dr. Joyce Ohm, Chair of Genetics and Genomics at Roswell Park. ESR road warrior. Clarifying picture

Caitlin’s Favorite Part of the Empire State Ride

For the 2023 Empire State Ride, Caitlin plans to greet her ESR family at the finish line and cheer each and every one of them on for their accomplishment. She’ll also be volunteering that day and hopes that she’ll be able to volunteer for the full week again next year. In the meantime, she’s grateful she can take in her favorite part of the adventure.

“The best part of the whole thing? Seeing that finish line moment,” she says. “It’s so great at the end, because they reach the finish line and everyone’s crying because it was such an emotional week hearing all the survivor and patient stories.”

Will you join Caitlin in her mission to end cancer?

Meet first-time ESR road warrior Laura Jean

Her Journey from Kidney Donor to Road Warrior

For aspiring Empire State Ride road warrior, Laura Jean, this July will look much different than it did just a year ago. She’s set her sights on riding 500+ miles from Staten Island to Niagara Falls for the first time ever. Already, Laura’s envisioning the roar of the crowd at the finish line and the smiling faces waiting to greet her at the end of her weeklong journey.

“I’m an emotional person, so I can guarantee that I’ll probably be sobbing. It’ll be part of the accomplishment: seeing a lot of friends and family and knowing the difference that I’ve made.” She smiles and adds, “and then, I’ll probably feel pure exhaustion, too.”

Of course, that exhaustion will be a different kind of fatigue than what she felt last year.

An act of heroism

On July 11, 2022, Laura lay in the recovery room of her local hospital following a surgery to remove her kidney. Though she is the picture of health, she had committed to donating her kidney — to a perfect stranger.

Prior to the procedure, Laura never once met her recipient, Elena DePaolo. In fact, Laura had come to learn about Elena’s story through Facebook. She considered helping at first, but then Elena’s story disappeared, and Laura assumed she had found a match. Then, a few months later, the story resurfaced. Laura dug a little deeper and saw that she and Elena shared many things in common — like their hometown and several mutual friends, just to name a couple. What was serendipitous about all of this was that both women are adoptive mothers.

Laura Kashishian lies in the hospital before her surgery to remove and donate her kidney

“I just felt really connected at that moment, and I thought that I had to give it a try. By the end of the month, I had reached out to start the process of donating my kidney,” Laura says.

To many, Laura’s act of heroism in the face of a call for help is one for the headlines. For the 40-year-old Niagara Falls native, however, it’s the story of how a stranger became a close friend.

Laura and Elena had a chance to meet in the hospital following the procedure, and now the two regularly get together for coffee or playdates for their kids.

“I met her the day after my transplant, and it was really emotional.” Elena says about their encounter. “When someone does something for you and you can never repay them, all you can think is, ‘She saved my life.’”

“There were lots of hugs and tears and a lot of emotion,” Laura says.

Elena recalls the first time Laura came to her house after the surgery to meet her three-year-old son. “He warmed right up to Laura the first time she came over. He was playing dinosaurs with her, and you could tell he knew she was a good person.”

Now, Laura’s planning to dedicate her Empire State Ride to end cancer to two people: Her mom, who was diagnosed with breast cancer in 2021, and her new friend Elena, whose battle with acute lymphoblastic leukemia started in 2016.

Laura and Elena smile for the camera
Laura and Elena meet in the hospital for the first time after their surgeries. Laura donated a kidney to Elena. Context.
Laura and Elena stand in front of a Spiderman birthday display. Filler image

Elena’s Cancer Journey, from Her Perspective

Elena’s journey has had many twists and turns. While trying to start a family, she learned she had a condition that caused the organs on the left side of her body to be underdeveloped. Her left kidney had never worked.

Then, she learned she had acute lymphoblastic leukemia, and she turned to Roswell Park. Her doctors immediately took action to combat the blood cancer. As part of her treatment, Elena received a stem cell transplant in October 2016. She was put on an anti-rejection medication so the transplant would take. It did, and the treatments proved effective for the cancer. Elena entered remission.

But her pre-existing condition, the cancer journey and her attempts to get pregnant took a toll on Elena’s body.

In 2017, Elena was diagnosed with stage 3 kidney disease, which progressed over several years into end-stage kidney disease. She started dialysis in March 2022 and held her breath in the hopes of finding a donor. But Elena was determined to find one. She put up flyers and went on every major news station that would have her to ask if anyone would be willing to donate. When she posted the story on Facebook, everyone in her community reshared the message.

When Elena finally did connect with a potential donor, the opportunity quickly fell through. So, by the time Elena learned she had another donor, she was skeptical.

“When they called me for the second time, I was afraid to be too excited. I didn’t tell anyone for a really long time,” Elena said.

When she met Laura after the surgery, however, her feelings had transformed. “When Laura walked in, I cried. I just felt like this complete stranger, who lived in the same town as me, helped me. It was like I met my angel.”

A Full-Circle Moment for Laura

For many, going through a major operation may warrant a little time off. For Laura, on the other hand, it was grounds to sign up for something big and challenging. Out of everything Laura is looking forward to this July during Empire State Ride, she hopes seeing Elena at the finish line will be a full-circle moment for both of them. She also hopes to inspire others to consider organ donation.

“I’m just hoping that people are able to see that you can go back to normal life after donating a kidney, and it’s a great gift to be able to give someone,” Laura said.

On Fundraising and the Road Ahead

Now, training and fundraising are in full effect for Laura. Though she originally worried about hitting the $3,500 fundraising minimum, it proved to be easier than anticipated. She’s already exceeded her original goal. She thanks her family, friends and the owner of a local small business for supporting her on her mission to make a difference.

Come July, she’ll be dedicating her ride to countless loved ones who’ve been affected by cancer, and she’ll wear their names on a custom jersey.

As for the Empire State Ride community right now? Laura says they’re already making her feel welcome.

“I’ve joined the Facebook group, so I can already gather the sense of community that this event brings. I’m really excited to get to meet some of the people that I’ve been interacting with on that site!”

Will you join Laura in her mission to give back?

Join Laura at #ESR23

Rider Spotlight: Meet BillytheKid

Meet BillytheKid

Here, Billy talks about the family business, being on the road for ESR and his journey with thyroid cancer

You’ll see BillytheKid Klein on the road during Empire State Ride sporting a large red nose and a sly smile. If you ask him about his nickname, he’ll tell you it’s just who he is. His family called five-year-old Billy by that name, and he now uses that name for all his businesses. He even signs his checks with a little running man heart and BillytheKid — anything to make people smile.

Billy lives on a large farm in rural Pennsylvania, where he’s resided for more than 45 years with his family, raising horses. His daughter won two world championships and a reserve in equine competition during her youth. When Billy and his wife retired from breeding stallions, they shifted their focus to more sentimental occasions: weddings. They acquired carriages and started a business that takes brides to the altar — in true Cinderella-style. The pair has several Victorian outfits and top hats that they wear to give the carriage ride a more magical feel.

“Taking a father and daughter to the altar for the ceremony and hearing their intimate talk and seeing the tears, and then, 25 minutes later, taking her to start her new life with her new groom — I would do that for nothing, just to experience it,” he said proudly.

Billy’s Cancer Journey

On a sunny day in New York City, Billy sat in a large waiting room of a local hospital. As he looked out over the East River, a group of people close by started talking about cycling. Billy’s ears perked up when he heard them mention a tour that went from Staten Island to Niagara Falls. He grabbed a seat next to them and started asking questions about the adventure. They pointed him to the Empire State Ride website, where Billy learned about the 500+ miles it took to get from one end of New York to the other, the road warriors who make it happen and the critical funds raised for cancer research.

“You’re in a certain state of mind when you’re in a hospital and with other people who share your problems,” he said. “Something really clicked. I felt chills reading the stories, seeing the testimonials. I was hooked. I did all the research I could and said, ‘I’m in!’

Cycling is a big part of Billy’s life, but the thought of riding between 70 and 100 miles per day seemed like a whole new ballgame. Embarking on Empire State Ride in honor of cancer patients felt like a challenge that he needed to take on to help others and honor his own story.

Billy’s cancer journey started in 2014 when he found himself more congested than usual. His doctors sent him for a chest X-ray, and that’s when they made a startling discovery: Billy had thyroid cancer. He soon had a full thyroidectomy followed by a round of radioactive isotopes to wipe out the residual cancer. For a while, that was it. They monitored Billy closely for five years.

Then, in January 2019, Billy’s doctors ran a round of tests that showed poorly differentiated thyroid cancer — cancer cells that don’t look like normal cancer cells. He began treatment again but soon became iodine resistant. The cancer started to grow, and it hasn’t stopped.

Billy’s First Empire State Ride

BilltheKid holds up a tribute card on the road during the 2022 Empire State Ride
Billy stands nose to nose with another ESR rider.

Billy’s own cancer journey, and those of his loved ones, made his commitment to participating in the 2022 Empire State Ride even more meaningful. But it’s the experience that Billy had on the road that sold him on hitting the road again this year for #ESR23.

“It was life-changing,” he said. “You know how you go to a concert or a movie that’s so great you don’t want it to end? You don’t look at your watch. You don’t want to know the time. Well, that’s the feeling I had the last day of ESR.”

Billy raves about the community of people that he was surrounded by as he rode the 500+ miles across the state. Despite some riders being younger and having better endurance, Billy said people really looked out for him and helped him complete the mileage.

Billy wears his clown nose

“The amount of support from others … I mean, they knew I was the old guy and they put me in a slipstream and surrounded me to protect me,” he said. “I just so appreciated that. It really helped me feel like part of the group.”

On Fundraising

As for the fundraising, Billy said he really felt intimidated by having to raise $3,500 when he first signed up. Many of his friends were retired and on strict budgets. So, he started by asking for small amounts and he kept asking everyone he knew. Before he knew it, he’d hit his goal. Then, on the road, Billy would share his daily progress. Once people saw firsthand what Billy was doing, even more donations rolled in.

“I put in a report every night to my contributors on Facebook,” he said. “Money just started flowing in. It was overwhelming. I went to sleep crying every night because I was so touched.”

As for fundraising for 2023, Billy sought out an endowment from a local Jewish organization. He presented about the impact Empire State Ride has on cancer, and they offered a $3,000 donation. Now, he plans to raise his goal and keep going for a cause that’s helping other survivors and thrivers just like him.

“My grandfather used to say a dollar is made up of 100 pennies. That's really kind of what Empire State Ride is, you know? It takes a lot of $25 bills to add up, but to just sit back and watch it grow is astounding. I choke up every time I think about it.”

Learn more about where the funds go below and register today!

BillytheKid's new ride for 2023

Coach Charlie Livermore: Nutrition and Hydration for ESR Training

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.

All blogs by Charlie.

Coach Charlie Livermore on Nutrition and Hydration.

The aim of this blog is to give you simple tips you can use to fuel your hydration and nutrition strategy as you train for the 2023 Empire State Ride. 

In my coaching practice, I spend equal amount of time prescribing training and the fueling strategy necessary to complete those workouts and adapt positively. In this era of low carbohydrate diets, getting my athletes to consume enough carbohydrates is a struggle. When they do, the difference in the consistency of their moderate-to-high intensity efforts is astonishing.

Carbohydrate needs may be different at different exercise intensities. When exercise intensity is low and total carbohydrate oxidation rates are low, carbohydrate intake may have to be adjusted downward. With increasing exercise intensity, the active muscle mass becomes more and more dependent on carbohydrates as a source of energy.

Hydration is perhaps even more critical to get right for all workouts. One of my favorite quotes, “Nutrition doesn’t work in a dehydrated environment,” sums it up well.

Here’s a closer look at both areas:

Hydration.

The weather gets hot in July, and your body’s cooling mechanism is sweat. You must replace both the liquid and the electrolytes that make up your sweat. The less acclimated you are to heat, the more electrolytes you lose through sweat. Here are some tips to keep you well hydrated all week:

  • Drink 1 to 1.5 bottles per hour, depending on the intensity and length of the ride. Use an exercise hydration product that primarily focuses on replenishing electrolytes and carbohydrates.

  • If you have a computer that has an “Alert” feature, program it to remind you to drink every 10-20 minutes. The latest research recommends drinking greater amounts every 20 minutes vs. small sips every 10 minutes. If you choose every 20 minutes, you’ll need to drink a third of your bottle at a time. Either way, you’ll be fine.

  • Drink before and after your ride. Drink 8 ounces of water first thing in the morning and begin hydrating for the next day as soon as you finish you ride. A common practice I use (it’s hot in Florida) is to weigh myself before and after my ride. Then, I hydrate until I recapture my pre-ride weight. If you lost more than 3% of your morning weight, you didn’t drink enough during your ride.

  • If you’re urinating a lot throughout the day and the color is toward the clear side, you may not be absorbing what you’re drinking. Add some electrolytes to help absorption.
Meal #1 of ESR
Meal #1 of ESR

Nutrition.

Now that we’re beginning the level of intensity in training that requires glycolytic energy metabolism, we need to make sure we have the fuel/energy for the work required. For this type of work, carbohydrates will be your primary source of energy — but you also need protein.

 

Click the headings below to learn more:

Carbohydrates

Carbohydrates requirements depend on the duration of your workout or ride. For the purposes of this guide: I’m going to break it down to three categories: Short: 45-60 minutes, Medium: 60 minutes to 2 hours and Long: 2+ hours.

Short: 45-60 minutes.

  • Pre-Workout: If you haven’t eaten three hours prior to your workout, consume a Gel 15 minutes prior to the workout.
  • During workout: An electrolyte hydration mix is all you need for this workout. I prefer LMNT or Liquid IV.
  • After workout: Drink 24oz to 32oz of the same low-calorie hydration recommended above, especially if your workout was indoors or in hot weather.

Medium: 60 minutes – 2 hours.

  • Pre-Workout: If you haven’t eaten three hours prior to your workout, consume a sport bar or a PB+J sandwich prior to your workout.
  • During workout: Consume 40g of carbs per hour. Here’s an example:
  • Skratch Sport (21g of carbs) + 1x Gels (20g of carbs) = 41g of carbs
  • After workout: Immediately after a medium-intensity workout, drink 24 oz to 32 oz of the same low-calorie hydration such as LMNT or Liquid IV. Within 30–45 minutes, consume a sports recovery shake. I like Skratch Recovery.

Long: 2+ hours.

  • Pre-Workout: If you haven’t eaten three hours prior to your workout, consume a bar or a PB+J sandwich prior to your workout.
  • During workout: Consume 60g of carbs per hour. Here’s an example:
  • Skratch Sport (21g of carbs) + 2x Gels (40g of carbs) = 61g of carbs
  • After workout: Immediately after a long workout, drink 24oz to 32oz of the same low-calorie hydration such as LMNT or Liquid IV. Within 30–45 minutes, consume a sports recovery shake like Skratch Recovery.

Current data suggests that dietary protein intake needed to support metabolic adaptation, repair, remodeling, and protein turnover generally ranges from 1.5–2.0 g/kg/d or to make it very simple, 1 gram per pound of body weight. Daily protein intake goals should be met with a meal plan providing a regular spread of moderate amounts of high-quality protein across the day.

Recommendations are currently to consume 25-30g of protein per meal. The key to maximizing muscle protein synthesis is to consume that amount, 4-5 times per day with at least three hours in between each consumption.

Nutrition itself does not make you fitter on the bike. What it does, however, is provide significant contributions to what we are trying to achieve from training.

 

Good luck, 

Coach Charlie